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Sunday, 18 November 2012

Here are yoga movements
are very useful to beginners, who want to start doing yoga but don't have any
experience of yoga or any other exercise.
There are several joints in our body, which needs lubrication and movements.
The food we consume supplies the lubrication and Yoga and other activities
provide the movements. In our regular life some of these joints are overused
and some are rarely used which may create problems at later stage in your life.
To help these joints maintain their healthy condition Basic Movements are
necessary also they are useful to prepare your body to take up Yoga.

Benefits

As your body relaxes
all your muscles also relax except those muscles, which are used in the
movements, so one can easily concentrate on the movement / particular muscle
(effort).

Aged and persons
having diseases also can do these movements without much strain.

Tuesday, 13 November 2012

Diabetes
is a disorder that is normally caused by the incapability of the body to
control the quantity of sugar in the blood. An individual who suffer from
diabetes is not capable to use blood glucose due to inadequate amounts of
insulin produced by the pancreas in the body. In simple terms, it can be
defined as a problem of the metabolism that can damage the nerves, kidneys, and
eyes. It can even cause gangrene, stroke, and heart disease.

Sun
salutation is a
very good exercise for people suffering from diabetes because it increases the
blood supply to various parts of body and thus improves insulin administration
in the body. All the benefits of Exercise are achieved if four rounds are
practiced.

Asanas that
are beneficial in treatment of diabetes:

(1) PASCHIMOTTANASANA
(Posterior –stretching pose)

Person
should sit on the floor with buttocks supported on a folded blanket.

Stretch
the legs out in front, keeping them close to each other.

Bend
the trunk and head forward from the waist without bending the knees and
clasp the big toes with the fingers of the hand.

While
holding the toes and without bending the knees, the person should rest his
forehead on his knees.

This
final pose is hold for four seconds.

Then
the person should return to the starting position slowly and slowly.

Care must be taken that, the
pregnant women and the people who suffer from low back pain and slipped disc
should not perform this exercise.

(2) JALANETI

Person
should take a clean Jalaneti pot.

Pot
is filled with warm slightly salted water.

The
person should stand erect and the head is tilted slightly to the right.

Then
the spout of the pot is inserted into the left nostril and the water is
flowed into it.

Person
should inhale and exhale through the mouth, hence allowing the water to
flow out through the right nostril.

This
procedure is reversed by tilting the head to the left and allowing the
water to flow from the right to the left nostril.

Jalaneti is not as hard or
uncomfortable as one may think at first. It is a very simple and effective
method of health maintenance. Once, and individual learns the way to perform
it, he can incorporate this exercise into his daily routine of body cleaning of
the teeth. Mostly, patients should perform, Jalaneti only in the morning.

(3) KAPALBHAT

Person
should sit in a comfortable position with spine erect. Person can sit
either cross-legged or in vajrasana or in any position that he/she feel
comfortable.

Breathe
normally for above minute. Once composed, person can begin with the
exercise.

First
of all, exercise the diaphragm by exhaling the air out from the lungs,
suddenly and quickly through both nostrils, producing a “puffing” sound.
Person should not focus on inhalation. It will be automatic and passive.

The
air is exhaled completely from the lungs with a sudden, vigorous stroke
while simultaneously drawing in wards the abdominal muscles.

The
breath should be expelled fully. Inhaling is automatic the abdominal
muscles will relax automatically.

This
exercise should be done in three rounds, each consisting of 11 strokes
(for the beginner).

Each
round should take about a minute. A little rest can be taken in between
the rounds according to persons convenience.

Throughout
the exercise the chest should be kept still without expansion or
contraction. Only be diaphragm is used for breathing and not the upper
chest.

It has
been observed that the heat generated during this exercise has powerful effects
on the respiratory system because it purifies the nasal passage and the lungs.
In case of asthmatic patients, it removes spasm in bronchial tubes. Over a
month the number of strokes per minutes can be gradually increased from 11 to
about 30.

Regular
practice of this exercise (once or twice a day) will truly show amazing
results. It is really one of the only methods to clear the mind of toxins and
negative emotions. This technique also increases in the lungs manifold. There
is large-scale elimination of carbon dioxide and a huge absorption of oxygen.
Hence, we can say, “Kapalbhatti” brings sparks, into one’s life.

(4) ANULOMA-VILOMA

Steps to
be followed while practicing this technique

Person
should sit in a comfortable meditative pose keeping the head, neck and
spine erect. Then he should tuck his index and middle finger into the
nostrils, in order to close the nostrils. Person should place his thumb on
his right nostril, while ring finger and little finger, should be placed
on the left nostril. Then he should start inhaling through, the left
nostril, by closing the right one to four.

Person
should hold his breath and should count up to sixteen.

Then
person should exhale through his right nostril, to the count of eight,
while he closes his left nostril with the little fingers.

To
the count of four person should inhale through the right nostril, by
keeping the left one closed.

To
the count of sixteen, patient should hold his breath by closing both
nostrils.

Then
the person should exhale through the left nostril, to the count of eight
while keeping the right nostril closed.

Care must
be taken that the inhaling and exhaling should be done very slowly without
making any sound. This exercise should be repeated 10 times.

(5) VAJRASANA

Bend
the knees and holding them together sit down.

Place
the buttocks over both the soles.

Keep
the fingers closed.

Hold
the spinal cord and the neck straight.

Place
the palms over the knees.

Relax
and close the eyes.

Remain
conscious towards the physical balance and breathing.

Do
not allow the body to move forward or backward.

Hold
the big toes over each other provided the body is flexible enough.

Practice
this according to one’s time and comfort particularly just after the meal.

During
this period breathe from abdomen.

Vajrasana can be performed even
after meals.

Meditation

Practice of meditation is
especially useful in management of stress. Initially meditation may be
difficult, and one can practice Omkar chanting, concentration on breathing.
Especially for diabetes, concentration on pancreas during the meditation
practice has shown positive effects on sugar levels. One can even usually
visualize the proper functioning of pancreas, proper, insulin administration,
proper insulin administration in the body can help in treatment of diabetes.

Cleansing
Processes

Master cleansing or Shankha
Prakshalana is recommended for diabetes, complete Shankha Prakshalana takes one
day and is recommended once in 6 months, but smaller version of it can be done
3 months a week. This process cleanses the Gastro Intestinal tract completely.
This process is done by drinking 2 glasses of warm, salty water and lemon juice
is added to it. Then performing 6 different exercises speed up the peristaltic
movements one needs to evacuate bowels. In 2 hours about 7 to 8 bowels are
completed till the clear water is evacuated.

Caution: Check with your general physician if you can
perform any or all of the above mentioned techniques.